Workout

3100 meters	57:40
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
Set (300)       	
…choice social kick time!       	
…stop kicking after 6 minutes   	
        	
Set (600)        	
6 x 100 pull    	
#1 on 1:50 / #2 on 1:40 / #3 on 1:30    	
#4 on 1:30 / #5 on 1:40 / #6 on 1:50    	
…descend 1 - 3 and 4 - 6        	
        	
Set (1500)       	
3 x 200 	
#1 on 3:00 / #2 on 3:10 / #3 on #3:20   	
2 x 50 on 1:00 recovery 	
2 x 200 	
#1 on 2:50 / #2 on 3:00 	
2 x 50 on 1:00 recovery 	
200 for time using this race strategy   	
…50 pace / 75 build / 75 fast   	
2 x 50 on 1:00 recovery 	
        	
Set (200)         	
4 x 50 on 1:20 together swim